PE 12

NATURE OF DANCE

Dance is one of the most beautiful forms of art that has grown in leaps and bounds. Dance is no longer
just a hobby; it is also one of the most lucrative professions as well. Besides, dance therapy is very much
in vogue these days simply because the experience of dancing helps a person to heal from within. Dance
is a form of expression that helps a person bring forth who they are, and what they're passionate about

▪ The different types of dances and dance styles that are prevalent all over the world, are an indication
of the popularity of this art form. From the olden days till date, dance has always been performed for
social reasons or even if just something to aesthetically display. The various types of dances are also
considered as an entertaining way to remain fit, with zumba, and other forms of dance, being
incorporated into workout routines.

Every dance form has its own unique identity. Each dance is beautiful in its own way and has a different
appeal to it. Every country has a distinctive approach about its dance style, with ethnicities worldwide
merging dance forms, and even creating new ones, transforming the very idea of dance.

WHY DO PEOPLE DANCE???

• It has been used in worship.
• It plays a role in courtship.
• It serves as a form of acquaintance for man and woman.
• It is an expression of one feelings.
• As in old times, it brings magical power to people.
• It brings victory or somehow restores health to life.
• It serves to entertain others. • It gives beauty and inspiration to others.
To watch us dance is to hear our hearts speak.
-Hopi Saying
PE 12

• It is use as whole-body workout.

Ballroom dancing is one of the most entertaining and elite styles of dancing. In the earlier days, ballroom
dance was only for the privileged class of people, the socialites if you must. This style of dancing with a
partner, originated in Germany, but is now a popular act followed in varied dance styles. Today, the
popularity of ballroom dance is evident, given the innumerable shows and competitions worldwide that
revere dance, in all its form.

Like all ballroom dancers, the male has to lead the female partner. The choreography of this dance is
what sets it apart from other styles, varying between the International Standard, and that which is
American. The waltz is danced to melodic, slow music and is an equally beautiful dance form. The waltz
is a graceful form of dance, that requires fluidity and delicate movement.

This style of ballroom dance is based on the original form of the waltz. There are many versions of this
style of dance. It originated in the latter period of the 18th century. The cha-cha-cha simply called the
cha-cha is a type of Latin-American dance which is very rhythmic in its appeal. This dance is energetic
with slow movements as well.

This is yet another lively form of ballroom dance. This dance is also amongst the five dances that belong
to the Latin American dance styles. Seen as a dance style that had taken the 30s and 40s (dancers moved
mostly to jazz music) to perfect and pass on years later, still keeping it just as upbeat like it were back in
the day. This lively dance is also an International Latin dance style with less emphasis on hip movement.
The basic structure of this Latin dance is based on the sounds and the movements used in Spanish
bullfights.

This sensual dance is based on slow hip movement. Rumba belongs to the International Standard as well
as the American style. This dance is known for the beauty of the steps that are coordinated on a slow
rhythm. This beautiful and energetic dance also has many forms. The steps may differ in Samba that is
danced as per the ballroom style and the traditional style samba choreography.

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

Sexy and stylish, the lambada is a Brazilian dance that is performed as a couple or even in groups. This
dance was particularly in the limelight because of the famous track 'Lambada' by a music group,
'Kaoma'. This beautiful and energetic dance also has many forms. The steps may differ in Samba that is
danced as per the ballroom style and the traditional style samba choreography.

Ballet is the kind of dance that a lot of us

wish we could mimic, given the way the dancers glide over the dance floor, often a dance that portrays a
story or idea. This dance was developed in France and Russia. Classical ballet is the most formal and
common style of ballet. Apart from this, there is Neoclassical ballet and Contemporary ballet. Michael
Jackson popularized breakdancing to a huge extent. Breakdancing is actually a form of street dance that
was a part of the hip-hop culture. Breakdance is relatively a male dominated type of dance style. This
type of dance is characterized with 'dance battles' between groups. The 'Downrock' and the 'Freeze' are
some of the typical forms of breakdance.

This style is actually a street

dance style and is a combination of dance moves combined with loads of attitude as well as colorful
dance-wear. In the early days, this style was generally seen in breakdancing and from there on, one
could witness many innovations of this dance style. There are various other styles used with hip hop
dance, which includes popping and locking. The hip-hop outfits have to be selected with care, which
helps to add to the overall appeal of the dance form. Tap dance is an extremely popular form of dance.
Here the emphasis is on the movements of the feet and steps that create a tapping sound. This dance
finds its origins in the United States. The tapping sound is due to the presence of metal plates on the

 Jazz dance finds its origins in the African-American culture. From the olden days till date, there are
many influences that have added variety to this dance form. One can see many overlapping steps in jazz
dancing, which are common to others. These steps in Jazz dance that mimic other forms are the ball
change, the pivot step, the toe rise, the pirouettes, the jazz walk etc. Jazz dance is basically an energetic
form that is equally graceful like other dances. Modern dance involves the use of many dance steps that
are unusual and often interpret a dancer's emotions and mood. The dancer in this case typically
performs on bare feet. In Modern dance, it's not only the choreography that speaks about the emotions
to be conveyed. The lighting, costumes and props are used with great creativity to arrange interesting
and unusual dance sequences.

Modern dance involves the use of many dance steps that are unusual and often interpret a dancer's
emotions and mood. The dancer in this case typically performs on bare feet. In Modern dance, it's not
only the choreography that speaks about the emotions to be conveyed. The lighting, costumes and
props are used with great creativity to arrange interesting and unusual dance sequences.

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

FLAMENCO DANCE The flamenco

dance and music is very much a major part of the culture of Spain. The beautiful songs play a major role
for this type of dance style. This beautiful style is also particularly noticeable due to the gorgeous
costumes. The music always includes the flamenco guitar.

This classical dance has its origins in Orissa, India and can be distinguished from other styles of Indian
dance due to the specific movements of the body. Like all other forms, the knowledge is passed on from
the teacher to the student (guru to shishya). A very lively dance, the Bhangra has its origins in Punjab.

The energetic movements,

particularly of the men, accompanied by the beating of the drums are a sight to behold. The costumes
are colorful and add to the liveliness of the atmosphere. Bhangra music and dance is now incorporated
even in pop music and has spread to many areas around the world.

 This is often compared to the social dances that are seen in the West. Garba is danced in a circular
format amongst groups and has its origins in Gujarat. Like other Indian dances, this is performed also for
religious purposes. Today, Garba also sees influences from Raas - another traditional dance. The dandiya
raas is very popular and is performed with sticks.

GARBA KATHAKALI The main feature about Kathakali is the striking costumes and makeup. This is a
form of dance drama that originated in the Southern state of Kerala. The makeup used is one of the
most interesting features of this dance. This is an elaborate procedure, which is combined with a large
decorative headgear.

TYPES OF DANCES

• TRADITIONAL (FOLK & ETHNIC)

• CHEER DANCE

• MODERN CONTEMPORARY

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

• HIP-HOP / STREET DANCE

• BALLROOM (RECREATIONAL AND COMPETITIVE)

• FESTIVAL DANCE

TRADITIONAL (FOLK & ETHNIC DANCE)

▪ FOLK DANCE – A dance developed by the people on a certain or

region.

▪ ETHNIC DANCE – An indigenous dance from a certain race or

country.

FILIPINO FOLK DANCES

Prayer of thanksgiving and invocation for protection. The Dugso of the Manobos in Bukidnon, is danced
during harvest time and upon the birth of a male heir. Colorful costumes and ornaments enhance the
appearance of the participants: women wearing feathered headdress and plaid costumes steps
rhythmically, some using bell anklets as the sole accompaniment, to punctuate their movements, others
use bamboo drums, still others, bamboo guitars. A fire is lit in the belief that the smoke will carry the
offering up to the gods. DUGSO BINANOGBANOG The binanog is inspired from the movement of a
"banog," a Filipino term for eagle derived from "tabanog" or kite. A courtship dance, it portrays the
flight of the bird through lively choregraphy with hands and legs. Just like how a male banog follows a
female banog, the male dancer must be observant on the changes of the girl dancer's steps in order to
pursue her.

The Obando Fertility Rites are a

dance ritual and Catholic festival celebrated every May 17 – 19 in Obando, Bulacan, Philippines. Long
dancing processions through the streets, and frenzied devotion inside the church. OBANDO KUMINTANG
The kumintang is the name given to several distinct styles, techniques and forms in music and dance
probably originating in the areas used by early Spanish cartographers and chronicles to denote a large

The sakuting dance, originally performed solely by boys, portrays a mock fight using sticks. A sakuting
stick is striped or bamboo and is about 1½ feet long and tapered at the end, like a candle. Its original use
was for combat training SAKUTING TINIKLING Tinikling is a traditional Philippine folk dance which
originated during the Spanish colonial era. The dance involves two people beating, tapping, and sliding
bamboo poles on the ground and against each other in coordination with one or more dancers who step
over and in between the poles in a dance.

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

The Philippines enjoys a rich cultural heritage which includes a diverse collection of traditional dances.
From the well-known national dance the Tinikling, which pays homage to the movements of a much-
loved bird, to dances that reflect elements of daily Philippine life, these folk dances all offer a glimpse
into the history of the country.

MODERN CONTEMPORARY

▪ MODERN DANCE – was developed in the early 1900s, the time when dancers came out against the
stiffness and restraints of classical ballet. It created its own techniques, costumes, shoes, and gave more
attention to self-expression and individual creativity rather than technical expertise. It allows dancers
and choreographers to create steps using their moods and emotions producing a more relaxed dance
style.

▪ CONTEMPORARY DANCE – may include techniques that are found in ballet and modern dance such as
floor work, fall and recovery, improvisation, even incorporating yoga, pilates, and martial arts together
with techniques introduced by such famous dancers as Graham, Hawkins, Horton, and Cunningham.

Modern dance focuses on emotions and moods while contemporary dance focuses on creating new
techniques and movements.

BALLROOM (RECREATIONAL & COMPETITIVE

▪ Ballroom dance is a set of partner dances, which are enjoyed both socially and competitively around
the world. Ballroom dance is also widely enjoyed on (stage, film, and television.) The term 'ballroom
dancing' is derived from the word ball which in turn originates from the Latin word ballare which means
'to dance' (a ball-room being a large room specially designed for such dances). The definition of
ballroom dance also depends on the era: balls have featured popular dances of the day such as the
Minuet, Quadrille, Polonaise,Polka, Mazurka, and others, which are now considered to be historical
dances.

CHEER DANCE ▪ is an organized

sports activity involving short routines that combine dance, gymnastics, and stunt elements to cheer on
teams, most commonly in basketball and football. Performers of these one to three-minute routines are

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

remains most common, but has also become popular in other parts of the world, such as Europe,
Central America, Australia, New Zealand, Canada, and Asia.

HIP-HOP AND STREET DANCE ▪

Hip Hop dance originated from a cultural movement that began in 1970’s New York. The movement also
includes Djing, rapping, and graffiti. The Hip Hop dance style incorporates locking, popping, breakin,
house and more recently krumping, which are all stand alone individual dance forms in themselves. Hip
Hop dance is very energetic, expressive, improvisational and social. A direct opposite of traditional
dance forms such as Ballet, Jazz and Tap
that were taught in dance studios and
establishments.

HIP-HOP AND STREET DANCE

▪ Street dance evolved from Hip Hop dance as the term ‘street’ comes from the fact that the dance style
didn’t originate in dance studios but on the streets and clubs among groups of people. Street dance also
incorporates into it other dance styles such as Jazz, Contemporary and more making it more accessible
to everyone. It is the most predominantly featured style of dance in the music videos of some of the
biggest artists in the world such as Usher, Justin Timberlake, Pussycat Dolls and more.

FESTIVAL DANCE

▪ an organized event where dance performance is celebrated. Dance festivals may include competitions
for individual dancers or teams, or may simply serve as a cultural event focused on dance. Some dance
festivals seek to show off talented regional, national, or international dance companies in all categories,
while others focus on the performance of a specific style of dance.

CAPALONGA INSTITUTE INC.

To watch us dance is to hear our hearts speak.
-Hopi Saying
PE 12

SY 2020-2021

NAME:______________________________________ DATE:___________
SECTION:___________ SCORE:___________
ACTIVITY NO.1:
Using the pictures below, label the pictures with WORDS connected by the word ”BENEFITS”. Put the
answer on the arrows provided.

ILLUSTRATE!

GUIDE QUESTIONS:

1.Why do people dance?

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_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

2.Is dancing create fun? How did you say so?

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________

_____________________________________________________________________________________
To watch us dance is to hear our hearts speak.
-Hopi Saying
PE 12

TABLE 1.1 ACTIVITY NO. 2

Using the table, give a short description about the key terms stated below.

DANCE

POSTURE

BALLROOM DANCE

FOLK DANCE

ACTIVITY NO.3. GETTING STARTED WITH DANCING

In this activity, you will recall your participation in dance whether during your PE classes or outside
school, like in a street dance festival, or competition. In the table below, answer all the questions and
get ready with your response for discussion.

List down your dance experience/participation

What dance styles did you do?

To watch us dance is to hear our hearts speak.
-Hopi Saying
PE 12

Where did you perform?

Are you alone or with others?

Describe your dance experience.

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

What benefits did you acquire in your dance

participation?

ACTIVITY NO.4 CHOOSING A DANCE STYLE

In this activity, you were able to recall your participation/experience in any of the dance form/styles. In
this activity, you will identify the dance forms that are most appropriate and suited to your exercise
needs. The different dance forms will serve as your physical activity or exercise and shall constitute your
regular fitness activity this semester. In the table below, identify the dance forms by checking the box
that represents your interest as a fitness activity, your level of confidence, your desire to learn and
improve your skills and your choice in organizing a fitness or dance event.

DANCE FORM I WANT TO USE I FEEL CONFIDENT I WANT TO I WANT TO USE

THIS DANCE WITH THIS IMPROVE MY THIS DANCE
FORM AS A DANCE FORM SKILLS IN THIS FORM IN
REGULAR DANCE FORM ORGANIZING A
PHYSICAL DANCE OR
ACTIVITY EXERCISE EVENT.
Ballet
Folk Dance
Ballroom Dance
Hip-hop Dance
Line Dance
Aerobics

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

HEALTH RELATED FITNESS

Components of health-related fitness Fitness – is defines as a condition in which an individual has

enough energy to avoid fatigue and enjoy life. Physical Fitness – is divided into four health and six skill
related components.

Skill Related Fitness – enhances one’s performance in athletic or sports event. Health Related fitness
– is the ability to become and stay physically healthy.

Cardio-respiratory fitness Agility Muscular strength and endurance Balance Flexibility Power Body
composition Speed Coordination Reaction time HEALTH COMPONENTS SKILL COMPONENTS.

Health Related – a components focus on factor that promote optimum health and prevent on set of
disease and problems associated with inactivity. (Four Components of health-related Fitness) Cardio
Vascular Fitness – is the ability of the heart (Cardio) and circular system (Vascular) to supply oxygen to
muscles for an intended period of time.

 Muscular strength and endurance – is the muscles ability to produce effort or perform work.
Muscular endurance – refers to the ability of the muscles to work over an extended period of time
without fatigue. Muscular strength – refers to the maximum amount of force a muscles can exert
against an opposing force.

 Flexibility – is the ability to move a body through a full range of motion (ROM) at a joint. Body
Composition – is the ratio of body fat to lean body mass (including water, bones, muscles, and
connective tissues.)

 BENEFITS OF HEALTH-RELATED FITNESS

1. increase muscles tone and strength

2. decrease susceptibility to injuries and illness

3. improves bone mineral density

4. reduces risk osteoporosis

5. improves posture

6. increase efficiency of the respiratory and circulatory systems.

7. decrease risk of cardiovascular disease and stroke. 8. improves blood pressure 9. decrease risk of
diabetes and some cancer

10. improve self-esteem and self- confidence

11. decrease body fat and improves metabolism and increase energy level and academic achievement

 The five components of health related fitness

1. The Five Components of Health Related Fitness

 What does it Mean to be Physically "Fit" ?

● Physical Fitness is Defined as "A Set Of Attributes That People Have Or Achieve That Relates to the
Ability to Perform Physical Activity".

● In other words, It is more than being able to run a long distance or lift a lot of weight at the gym.

● Being Fit is not defined only by what kind of activity you do, how long you do it, or at what level of
intensity.

● While these are Important Measures of Fitness, they only address single areas.

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

  Five Main Components:

● Cardiorespiratory Endurance
● Muscular Strength
● Muscular Endurance
● Body Composition
● Flexibility
 Components of Health Related Physical Fitness

What is Cardiorespiratory Endurance(Cardiorespiratory Fitness)?

● Cardiorespiratory Endurance is the ability of the body's circulatory and respiratory systems to supply
fuel during sustained physical activity.

● To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a
safe level for a sustained length of time such as Walking, Swimming, or Bicycling.

● The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance.
● Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

 Ventricles make up
most of the heart and discharge blood by contracting to propel blood out of the heart into
 Atriventricular the first heart sound occurs.
 Pulse the periodic expansion and recoil of the arteries during each cardiac cycle creates a
pressure wave which can be felt as a throbbing sensation.
 Cardiac Output one of the best measure of the heart’s ability to function.
 Stroke Volume is the amount of blood pumped out of the heart with each contraction.
 Heart rate is the number of times the heart beats per minute.

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

 What is Muscular Strength ?

● Muscular Strength is the ability of the Muscle to exert force during an activity.

● The key to making your muscles stronger is working them against resistance, whether that be from
weights or gravity.

● If you want to gain Muscular Strength, try Exercises such as Lifting Weights or Rapidly Taking the
Stairs.

 What is Muscular Endurance?

● Muscular Endurance is the ability of the muscle to continue to perform without fatigue.

● To improve your Muscular Endurance, try Cardiorespiratory activities such as Walking, Jogging,
Bicycling, or Dancing.

 What is Body Composition?

● Body Composition refers to the relative amount of Muscle, Fat, Bone, and other Vital Parts of the
body.

● A person's total body weight (what you see on the bathroom scale) may not change over time.

● But the bathroom scale does not assess how much of that body weight is fat and how much is lean
mass (Muscle, Bone, Tendons, and Ligaments).

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

● Body Composition is Important to consider for Health and Managing your Weight.

 Body Composition
 What is Flexibility?

● Flexibility is the range of Motion around a Joint.

● Good Flexibility in the Joints can help Prevent Injuries through all stages of Life.

● If you want to Improve your Flexibility, try Activities that Lengthen the Muscles such as Swimming or a
basic Stretching Program.

● For Children and Adolescents, Regular Physical Activity has Beneficial Effects on the following Aspects
of Health :

● Weight

● Muscular Strength

● Cardiorespiratory (Aerobic) Fitness

● Bone mass (through weight bearing physical activities)

● Blood pressure (for hypertensive youth)

● Anxiety and Stress

● Self-esteem.

ASSESSMENT OF PERSONAL RISK FACTORS. Table 1.1

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

MODIFIABLE RISK FACTOR NON-MODIFIABLE FACTOR METABOLIC RISK FACTOR

A behavioral risk factor that can
be reduced or controlled by
intervention, thereby reducing
the probability of disease.
Examples:
 Physical Inactivity
 Tobacco use
 Alcohol use
 Unhealthy diets
A risk factor that cannot be Metabolic refers to the bio-
reduced or controlled by chemical processes involved in
intervention. the body’s normal functioning.
Behaviors can lead to metabolic
physiologic changes.
Examples: Examples:
 Age  Raised blood pressure
 Gender  Raised total cholesterol
 Race  Elevated glucose
 Family history  Overweight and obesity

CAPALONGA INSTITUTE INC.

SY 2020-2021

NAME: _________________________________ DATE: ______________

SECTION: _______________ SCORE: ____________
ACTIVITY 1. ANALYSIS OF THE GLOBAL TRENDS IN CAUSES OF DEATHS

Study the table below. Answer the questions that follow.

To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

1.What can you say about the data presented in the table?

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2.Why do you think the incidence of NCDs are growing?

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3.Why is that the prevalence of NCDs is much serious in low-income and middle-income countries?

_____________________________________________________________________________________
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To watch us dance is to hear our hearts speak.

-Hopi Saying
PE 12

_____________________________________________________________________________________
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4.Which NCD is projected to cause the most deaths by 2030?

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5.In your own opinion, what can the government do to help reduce the incidence of NCD’s in our
country? In personal manner, what efforts will you undertake to help educate in the prevention of
NCD’s?

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_____________________________________________________________________________________
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ACTIVITY NO.2 RISK FACTOR ASSESSMENT

Rate yourself on your levels of tobacco and alcohol use, as well as exercise adherence by
placing a check (/) mark on the corresponding box.

TOBACCO USE
1 2 3 4 5
NEVE RARELY SOMETIMES OFTEN ALWAYS
R
1.I smoke for pleasure
2. I smoke for
relaxation
3. I am addicted to
smoking.
4.Smoking makes me
feel better.
5.I have
unsuccessfully tried to
quit smoking.
6.When I don’t
smoke, I suffer from
To watch us dance is to hear our hearts speak.
-Hopi Saying
PE 12

withdrawal syndrome.
7. I cannot refuse a
cigarette when
offered.
8.I have experienced a
smoking-related
fitness.
9.I am exposed to
sidestream smoke.
10.I am exposed
mainstream smoke.
11.I use smokeless.
12.I know how to
obtain reliable
smoking-related
information, products,
and service.
TOTAL SCORE
How does your score relate to your cardiovascular disease risk?

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ALCOHOL USE
1 2 3 4 5
NEVER RARELY SOMETIMES OFTEN ALWAYS
1.Drinking alcohol
makes me feel better.
2. When I don’t drink
alcohol, I suffer from
withdrawal syndrome.
3. I have experienced
a drinking-related
fitness.
4.My relationships
suffer because of my
alcohol use.
5.I have been caught
driving under the
influence of alcohol.
6.I have experienced
an alcohol -related
hangovers.
7.I have alcohol-
related blackout.
8.I have driven while
under the influence of
alcohol.
To watch us dance is to hear our hearts speak.
-Hopi Saying
PE 12

TOTAL SCORE

Based on your score, how would you describe your level of dependence on alcohol?

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Based on your own score, how would you describe your level of adherence to exercise?
EXERCISE HABITS 1 2 4 4 5
NEVER SOMETIMES ALWAYS
1.Exercise has high
priority in my life.
2.I perform resistance-
training exercises.
3.I engage in flexibility
training.
4.I perform
cardiorespiratory
exercises.
5.I can distinguish
between aerobic and
anaerobic exercises.
6.I can name several
benefits of exercise.
7.I monitor my heart
rate during exercise in
order to assess
intensity.
8.I acj=hieve my target
heart rate during
exercise.
9.I exercise at least
three times per week.
10.My exercise lasts for
at least 30 minutes.
11.I do warm-up
activities before I
exercise.
12.I do stretching
exercises after a
workout
13.I know how to obtain
reliable exercise-related
information, products,
and services.
TOTAL SCORE

_____________________________________________________________________________________
To watch us dance is to hear our hearts speak.
-Hopi Saying
PE 12

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To watch us dance is to hear our hearts speak.

-Hopi Saying